Bulky Blog
Training guides, nutrition explainers and product notes from the Bulky team.
Full body vs split routines: which fits your week?
How to pick between full body and split routines based on how many days you train, with sensible layouts for 2, 3, 4 and 5-day weeks.
How many sets per muscle per week?
A practical range of weekly sets per muscle — how to count compound lifts, spread volume across the week and spot when you are doing too much.
How much protein do you actually need?
Practical protein targets for training: grams per kilo and per meal, the foods that get you there, and why timing matters less than totals.
How to breathe when lifting
When to exhale, when to brace, and how to breathe through heavy sets and light ones, in plain language you can use in your next session.
From knee push-ups to full sets: a progression
A step-by-step path from knee push-ups to full sets on the floor, with clear rules for when to move up each level.
RPE and RIR: how hard is hard enough?
Learn to rate set effort with RPE and reps in reserve, so every set is hard enough to work and light enough to recover from.
Hydration and training: what actually matters
How dehydration hurts your sets, how much to drink before, during and after training, and when electrolytes are worth it.
Mobility vs flexibility: they are not the same
Flexibility is how far a muscle can be stretched; mobility is how well you control that range. Why the difference matters and how to train each.
Progressive overload, explained without jargon
The principle behind every gain: how to add reps, weight or difficulty week by week, with a simple rule you can use in your next session.
How long to rest between sets
How long to rest between sets for strength, muscle and short sessions — plus two signals that tell you the break was long enough.
Sleep: the cheapest recovery tool you have
How sleep rebuilds muscle, how many hours training actually needs, and the habits that make good nights repeatable.
Stretching after training: worth it or waste of time?
What stretching after training actually does and doesn't do, and how to use ten minutes to gain mobility without wasting time.